Hi all, hope everyone is having a good day.
I have come for a little advice, any help, comments, suggestions greatly appreciated.
Have been bodybuilding now, semi serious, for about 2.5 years. At start I was a slender 75kg. The last 6-12 months I have been training very hard and have reached a plateau of 90-92kg, which I have been stuck at for about 6 months. I train hard, mix up my routines, eat well, eat big, take all my recommended supplements & rest as much as I can. There is no problem with strength, im benching up to 120% of my own bodyweight & still gaining in strength overall, just slowed up on the size gains.
Can anyone suggest what I should be doing to take it to the next level ? Do I need bigger supps, more calories, more cardio, shorter breaks, more days off etc ? Im lifting out of my skin, a friend told me the other night he thought my eyeball was going to pop out of its socket, so im lifting at the top of what my current strength will permit.
Would love some advice on climbing over the hill, thanks in advance.
how many calories do you intake daily?
I try to get 3500-5000 a day, eat 4-5 times a day + 2 shakes. I have seen such products as 'Super Weight Gainer' that contribute 1250 cals / serve, considering trying that.
I'm not to that experienced but.. i would say eat until you almost get sick. Your taking in alot of calories though... so i'm not really sure.. wait for a response from the other guys.
How much protein are you getting?
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4 eggs ( 15 g ea )
2 shakes in milk ~ 70g
+ the rest from food, subway, chicken stirfry type meals
have to be atleast 200g a day or more
It's not that hard. If you're not gaining weight, you're not eating enough. Eat more.
It's not that complicated.
Eating more is what makes you gain weight.
Lifting hard/heavy is what makes sure those gains are mostly muscle.
Height: 6'4 - Weight: 235 lbs - Age: 31
DL: 530 x 1
Squat: 355 x 1
Bench: 350 x 1
Have you been doing a BB routine? If you have, I'd personally recommend a powerlifting-style cycle for a couple of months. Seems to me that 1.2xbw for bench is pretty weak for 2.5 years of training. Would lead me to believe you can't get bigger because you simply cannot move enough weight at this time.
Also for the eating/diet part...I highly recommend that you track everything you eat (hopfully you do already). Many times we think we're getting 4000 calories a day...when we're actually barely over 2000! heh. Maybe that's not you, but tracking your diet cannot possibly hurt...it can only help.
thanks for all your replies.
sounds like food food food is the key.
110kg bench is pretty heavy for someone my size, Carl Web of the NQ Cowboys front row does 135kg @ hes 115kg, but ill try and up the punishment levels @ get that extra intake of calories.